3 MIN JUMP ROPE

WARM UP
BLDG RUN
OWL WITH BALL
10 BALL BALLS
10 RUSSIAN TWISTS
OWL WITH BALL
12 MINUTES

WORK OUT      START AT CORNER OF BLDG   W/2DB

5 THRUSTERS
WALKING LUNGE SHORT END
5 THRUSTERS
RUN LONG END
5 THRUSTERS
WALKING LUNGE SHORT END
5 THRUSTERS
RUN LONG END
5 THRUSTERS
3 TIMES AROUND BLDG

THEN TIME PERMITTING:

CORNER RUN DANNY RUN HILL RUN

THEN TIME PERMITTING:

10 ONE ARM WEIGHTED FLOOR WIPER (SWITCHING ARMS EACH ROUND)
10 WEIGHTED SIT UP
10 ROUNDS